| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Bench Press | 3 | 8-9 | Chest |
| Superset with | 3 | - | |
| Dumbbell Flye | 3 | 12-13 | Chest |
| Incline Dumbbell Flye | 3 | 12-13 | Chest |
| Superset with | 3 | - | |
| Incline Dumbbell Press | 3 | 8-9 | Chest |
| Push-Up | 8 | 30 secs | Chest |
| Dumbbell Shoulder Press | 3 | 8-9 | Shoulders |
| Superset with | 3 | - | |
| Dumbbell Lateral Raise | 3 | 12-13 | Shoulders |
| Dumbbell Bent-Over Lateral Raise | 3 | 12-13 | Shoulders |
| Superset with | 3 | - | |
| Dumbbell Upright Row | 3 | 8-9 | Shoulders |
| Kettlebell Swing | 8 | 30 secs | Whole Body |
| Close-Grip Bench Press | 2 | 8-9 | Triceps |
| Superset with | 2 | - | |
| Barbell Lying Triceps Extension | 2 | 12-13 | Triceps |
| Triceps Pressdown | 2 | 12-13 | Triceps |
| Superset with | 2 | - | |
| Dumbbell Overhead Triceps Extension | 2 | 8-9 | Triceps |
| Dead Landmines | 8 | 30 secs | Whole Body |
Continue reading for 1$. Register now to get access to all of our content!